January 29, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%

Be as explosive as possible on the ascent out of the bottom of the squat.

B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Wall Ball Shots (20/14 lbs)
12 Pull-Ups

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row
30 Seconds of Side Plank Each Side
60 Seconds of Alternating Scorpion Kicks

Followed by…

Two sets of:
60 Second Run/Bike/Row
30 Seconds of Bird Dogs Each Side
30 Seconds of Diverbomber Push-Ups

Followed by…

Two sets of:
60 Second Run/Bike/Row
60 Seconds of Deep Lunge Mountain Climbers
30 Seconds of Push-Up to Elbow Plank Transitions

Followed by…

Two sets of:
45 Seconds of MAX Reps Jumping Lunges
Rest 30 Seconds

When the running clock reaches 22:00, perform the following…

Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Bench Presses
10 Dumbbell Power Cleans

NO EQUIPMENT SUGGESTIONS:
Dumbbell Bench Press – Substitute Push-Ups
Dumbbell Power Cleans – Substitute Burpee Jump Backs

When the running clock reaches 34:00, perform the following…

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1 – 30 Seconds of Banded Triceps Extensions
Station 2 – 30 Seconds of Banded Hammer Curls
Station 3 – 30 Seconds of Overhead Triceps Extensions
Station 4 – 30 Seconds of Banded Pronated-Grip Biceps Curls
Station 5 – 30 Seconds of Bent-Over Reverse Flys

NO EQUIPMENT SUGGESTIONS:
Banded Triceps Extensions – Substitute Bodyweight Triceps Extensions
Banded Hammer Curls – Substitute Towel Curls
Overhead Triceps Extensions – Substitute Narrow Grip Push-Ups
Pronated Grip Curls – Substitute 30 Seconds of Bodyweight Isometric Curl Hold
Bent Over Reverse Flys – Substitute Bodyweight Bent Over Reverse Flys

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.